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Living Well In Yalobusha County

Weight Control Requires Regular Exercise

By Pamela Redwine


Our Walk-a-Weigh Weight Control Program starts in January. Research consistently shows the long-term weight control requires regular physical activity of at least 30-60 minutes per day. With that in mind, the award-winning weight control program called Walk-a-Weigh will be offered by the Mississippi State University Extension Service in Yalobusha County beginning on January 14 at 10 a.m. at the Multi-Purpose Building in Coffeeville.      
Each of the eight Walk-a-Weigh sessions will include a lesson on ways to control your weight, a taste-test of a low calorie recipe and time for the group to walk together. For more information on Walk-a-Weigh call Pamela Redwine at the Yalobusha County Extension Office or attend the Information Session on Wednesday, January 7th at 10 a.m.  
The cost of the program is $5. The deadline to pay and to register for the program is January 9.
The Crochet group will meet Thursday, December 18th at 10 a.m. Yearly dues are $6.  You will need yarn and a crochet hook. This is a fun group for beginners or those with experience.
The 4-H Clover Buds and Yalobusha Buddies will be visiting the Nursing Home in Water Valley on Thursday, December 18th to sing Christmas Carols. We will meet at the nursing home at 4:20 p.m. and begin singing at 4:30 p.m.
The Healthy You Exercise Group meets every Monday, Wednesday and Friday from 9 a.m. until 10 a.m. at the Extension Office. Join us for up to 45 minutes of low impact physical activity. If you come, make sure you wear comfortable, cool clothes, good walking shoes and bring some water to drink. Due to Christmas holiday we will not meet December 22 to January 2.  Exercise class will resume Monday, January 5.
 
Healthful Holiday Substitutions
It’s totally possible to have healthful and fun holiday celebrations.
Just don’t eat everything in sight.
I know this seems like a no-brainer, but the holidays are all about balance. Overindulgence is the actual pitfall.
What got me thinking about this? Well, I’ve seen several Facebook posts this past week about cookie baking. Two different friends posted photos of their families baking together.
While you may expect me to say “Bah Humbug” to these events, I actually think they’re wonderful. What a great way to spend time together, and what a delightful holiday tradition!
I’m also not going to say “don’t eat cookies, they aren’t good for you.”
Okay. I admit that that thought did go through my mind, but I’m trying to be realistic. You can’t give up all your favorites. I’ve seen several articles already recommending that you go ahead and eat some cookies or other holiday treats — just do so in moderation. Feeling like a martyr about food tends to backfire.
Now I’m not suggesting that you make every food “free” or “no calorie,” but go ahead and have a little bit of your holiday favorites.
And what about the rest of the holiday foods? Well, that’s where substitution comes in.
There are plenty of ways to replace particular ingredients in order to make holiday treats more healthful. With these substitutions, I promise, no one will know the difference. In some cases it’s not even what you’re taking out but what you’re putting in that counts.
Let’s look at an example. The featured item is waffles. And not  just any old waffles from a mix, and definitely not freezer waffles. Instead, yeasted waffles that needed time to rise. You have to wake up early to get them going before your family gets up. The recipe calls for eggs, milk, sugar, flour, yeast, and lots of butter.
Do not destroy these waffles. Do not replace every ingredient. Instead, make a few slight tweaks. Use skim milk instead of whole milk, and substitute part whole grain flour for some regular white flour. These waffles are so good that they don’t need butter or syrup. Instead I top them with fresh fruit.
Looking for more modifications? Try these…
Replace heavy cream with fat-free half-and-half or evaporated skim milk.
Replace a portion of white flour with 100% whole wheat flour.
In most recipes, you can slightly reduce the amount of sugar. Compensate with an extra dash of sweet flavorings like vanilla extract or cinnamon. These give a hint of sweetness without the calories.
Use fewer chocolate chips or substitute dried fruits or nuts instead.
Did you know that two large egg whites can replace one whole egg?
Combine 1/4 cup Greek yogurt with 3/4 cup butter to replace 1 cup of butter in a recipe.
There are lots of tips out there for ways to modify recipes, make changes, and eat healthfully, even during the holidays. Be mindful. Just don’t eat everything in sight.
Article Source: Communicating Food for Health

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